06/23/2021 - lair - SHARKS at The Lair
AO: The Lair
When: 06/23/2021
QIC: Wonder Woman
PAX:
Number of Pax: 9
Number of FNGS: 0
Pax Names:
Mater, Smooth Operator, Hallmark, Chocolate Chip, Dr. Doolittle, Rider, Goldie, Sempher Fi
BackBlast:
We had 9 PAX at AO The Lair on this wonderful Wednesday morning. We gathered and started on time with a few warm-ups.
Warm-ups
10 Toy Soldiers IC , 10 Windmills IC & a few stretcher.
The Thang
S – Side Straddle Hops
H – Hand Release Push-ups
A – Around the Worlds
R – Raggedy Ann’s
K – Kangaroos
S – Skaters
We did each exercise in a partner group. While one of the partners ran, the other partner did the exercise the whole time their partner was gone. Once the partner that was running came back they did the exercise the whole time the other partner was running. We ran up to stairs to the parking-light pole did 10 squats. (alternating from narrow, summa & traditional squats). We ran down all the exercises SHARKS. Once we finished all the exercises we went back to the top and started again. At 10 minutes left in the work we stopped the SHARKS to hit our Abs.
We did a few abs to give our abs a good burn. 20 Bicycles (IC full leg extension), 20 Russian Twists (IC weighted), 20 In and outs a nd 20 flutter kicks (IC slow and together).
The weather was wonderful, the smiles were so great to see and the workout kept us moving. Thank you for joining me ladies. We then had a Nameorama, COT, prayers and took a picture. It was great to get out and get it done!!
